Ron McKinstray"Mr Joshua"
5 Rounds
400 m Run/Row
30 Sit ups
15 Deadlift 115 /80 kg
If you don't have enough weight to make the 15 Deadlift challenging. Increase the Reps 20 - 30
DB/KB version - Do a Sumo Deadlift x 20 - 30 Reps
Non Equipment Version - 15 Burpees.
200m Row x 4 Each 20 Rounds Each 2 Deadlift 2 Hang Power Clean 2 Front Squat 2 Push Press 2 Back Squats 200m Row x 4 each Weights 42.5/30kg
Chipper Style 30 DB Hang Power Cleans 30 Lunges 30 DB Alt Snatches 30 Press Ups 30 DB Push Press 30 Cals 30 DB Bench Press 30 Sit Ups 30 DB Squats 30 Pull Ups 30 DB Deadlift 30 Burpees Weights - 22.5/